AM Workout

warmup: foam rolled upper back, lats, armpits; static lat stretch

Deadlifts (all reps thumbless, SABOs, generous rests)

160 x 5
*mixed grip*
200 x 5
240 x 5
*belt on*
295 x 3
350 x 3
350 x 3
350 x 3

notes: my thumb is still swollen and weak, so I decided to work my grip with some no-thumb deadlifts, haha. Tried doing one of the 350 sets double overhand and it felt so awkward and unstable that I had to immediately go back to mixed grip.

Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15

prone leg curl (30 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 11

PM Workout

warmup: got right to it, no warmup

CAT Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Prowler/Sled Work

– push a prowler 20 metres, then drag a sled 20 metres, rest 15-20 seconds, then push the prowler 20m, then drag the sled 20m
– then rest 2-3 min and repeat

– 90 lbs on prowler, 75 lbs on sled to warmup
– then moved to 180 on prowler, 150 on sled; a couple of sets of that

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